Back to exercises

Chair Triceps Dip

Effective bodyweight exercise for the triceps using a stable chair.

• ID: c0e5f318
• Discipline: strength-training
• Level: Beginner
• Symmetry: Symmetric
• Equipment: chair

Goal

Strengthen the triceps and shoulders with a controlled pressing movement.

Step-by-step guide

1. Sit on the front edge of a stable chair.
2. Place palms on the seat edge, fingers pointing forward.
3. Shift your hips off the chair, arms supporting your weight.
4. Keep legs bent (easier) or extended (harder).
5. Bend the elbows to 90 degrees and lower your body.
6. Keep elbows close to the body.
7. Press back up by straightening the elbows.
8. Repeat with consistent tempo.

Breathing cues

• Inhale on the way down.
• Exhale on the way up.

Common mistakes

• Letting the elbows flare outward.
• Moving the body too far away from the chair.

Recommended volume

2 to 3 sets of 8 to 12 repetitions.